Metcon:
60 steps OH walking lunges (KB or DB)
50 T2B
40 burpees
30 pull ups
20 DB/KB snatch

Weighted pull ups 10-10-10
AHAP

8 min AMRAP
10 cal ski or bike
15 Push press (BB, KB, or DB)
10 T2B or K290

Rest 1 min

8 min AMRAP
10 box jumps
10 V up
10 mountain climbers
200 m run

Rest 1 min

8 min AMRAP
15 Cal row
15 wall balls
15 push ups

EMOM 10
1 min : hollow hold
2 min : superman hold

Rinnalleveto polvenalta riiipusta samoille jaloille kyykkyyn (tanko liikkuu kokoajan)

5x5@50-70%

1. Soutu
2. Farmari kävely
3. Lankku
4. Askelkyykkykävely

12min EMOM

5 overhead squats every minute on the minute for 12min
add weight at least three times during the exercise

7 toes to bar every minute on the minute for 12min

For time:

30 Box Jumps
30 Chest to Bar Pull-ups
30 Kettlebell Swings 24/16kg
30 Front Squats 50/35kg
30 Toes to Bar
30 Push Press 50/35kg
30 Deadlifts 50/35kg
30 Wallballs
30 Burpees
30 Double Unders

Front squat 6x5x75%
rest 2 min

Run 15 minutes nonstop on TrueForm